General Warm-Up
Three sets of:
10/7 Calorie Row
15 Banded Good Mornings
50 Foot Single Arm Kettlebell Front Rack Carry (each arm)
25 Single Unders
A)
Five sets of:
3 Deadlifts @ 65+%
Straight into…
2 Box Jumps*
Rest 2 minutes between sets
*Set box height so something you can land tall, NOT in a squat position. The explosiveness is more important than the height of the box.
B)
For Max Distance:
20 Minute Row
*At the 4, 8, 12, and 16 minute marks, perform the following:
400 Meter Run OR 1000 Meter C2 Bike
**Set row-ergs to a 20 minute clock so that they don’t reset.